One Pot Cod and Tomato

Packed with Mediterranean flavour, this easy one pot fish dish will be your new favourite mid week meal. Ready in only 15 minutes, low in fat, high in fibre and freezable!

Time: 15 minutes Serves: 2

Ingredients

• 1 tablespoon olive oil

• 1 onion, finely diced

• 1 clove garlic. crushed

• 1 can chopped tomatoes

• 1 teaspoon light brown soft sugar

• 1 tablespoon reduced salt soy sauce

• 4 sprigs of thyme, leaves stripped or 1 teaspoon dried thyme

• 2 cod fillets

• Green veg and potatoes to serve

Method

1. Add the olive oil in a frying pan over a medium heat. Add the onion and fry for around 10 minutes until softened. Add the garlic and stir for a further minute.
2. Add the chopped tomatoes, sugar, soy sauce and thyme and bring to the boil.
3. Simmer for 5 minutes then nestle the cod fillets into the sauce in the middle of the pan.
4. Cover and allow the fish to steam cook for 8-10 minutes until the cod is flaky.
5. Serve with green veg such as broccoli or green beans and boiled potatoes.

Top tips

Use any white fish such as cod, pollock, basa, haddock or hake. Check the label to make sure it’s been sustainably sourced.

If cooking for one, simply cook one fish rather than two in the pot and when serving, save half of the tomato mixture and put into a tub to refrigerate or freeze for another day.